A couple of weeks ago I brought you lovely people one of my favorite recipes for mashed cauliflower with celery root and talked about how cauliflower is the unsung hero of the low carb world. We use it for almost everything, don’t we? I know that I’ve personally roasted cauliflower with bacon and green onions as a side and have pureed it to add body to cream soups, like this sublime cream of celery soup. I’ve also seasoned it with exotic Indian spices as in this wonderful vegetable masala and this hearty beef curry. One of my favorite ways to enjoy cauliflower is as cauliflower fritters that I like to use under my poached eggs. Yum!

Even mainstream bloggers have discovered cauliflower and are making great cauliflower pizzas like this one from Kevin at Closet Cooking. And Lisa from Low Carb Yum uses cauliflower in some of her desserts – chocolate pudding anyone? Or how about this buttery cauliflower pilaf? You can see that cauliflower can be used for almost any dish. But you, my low carb friends, already know this. You’ve been cauliflower ninjas for years!

Low carb loaded cauliflower with sour cream, chives, cheddar cheese and bacon. Keto.

For me, sometimes it’s the more simple recipes that hit home – like this loaded cauliflower mash. It’s the ultimate in comfort food. If you were one who enjoyed ordering loaded potato skins at Friday’s after work or preferred a loaded baked potato with your steak, this recipe will take you back to the days. At least, it did me!

The trick to getting a fluffier cauli-mash is to steam instead of boiling. Then make sure to let it sit uncovered for a minute to release some moisture, and then drain well before putting it in the food processor. Lastly, add the ingredients that make it taste great – like sour cream, cheddar cheese, chives and bacon. That’s it.  Easy, cheesy and delicious.

Oh, and my kids couldn’t get enough. These are die hard mashed potato haters! Loaded cauliflower was a hit in their book and a win for me!


5.0 from 3 reviews
Author: lowcarbmaven.com
Nutrition Information
  • Serves: 6
  • Calories: 199
  • Fat: 17
  • Carbohydrates: 5
  • Fiber: 2
  • Protein: 8
Cook time:
Total time:
This loaded cauliflower, made with butter, sour cream, chives, cheddar cheese and bacon, is the ultimate in low carb comfort food!</span>
  • 1 pound cauliflower, florettes
  • 4 ounces sour cream
  • 1 cup grated cheddar cheese
  • 2 slices cooked bacon, crumbled
  • 2 tablespoons snipped chives
  • 3 tablespoons butter
  • ¼ teaspoon garlic powder
  • salt and pepper to taste
  1. Cut the cauliflower into florettes and add them to a microwave safe bowl. Add 2 tablespoons of water and cover with cling film. Microwave for 5-8 minutes, depending on your microwave, until completely cooked and tender. Drain the excess water and let sit uncovered for a minute or two. (Alternately, steam your cauliflower the conventional way. You may need to squeeze a little water out of the cauliflower after cooking.)
  2. Add the cauliflower to a food processor and process until fluffy. Add the butter and sour cream and process until it resembles the consistency of mashes potatoes. Remove the mashed cauliflower to a bowl and add most of the chives, saving some to add to the top later. Add half of the cheddar cheese and mix by hand. Season with salt and pepper.
  3. Top the loaded cauliflower with the remaining cheese, remaining chives and bacon. Put back into the microwave to melt the cheese or place the cauliflower under the broiler for a few minutes.

Mashed Cauliflower with Celery Root

Mashed Cauliflower with Celery Root has a creamy texture and delicate flavor.

Low Carb Cauliflower Fritters

Basic Cauliflower Fritters are super easy and so versatile - the perfect base, snack or side | low carb, gluten-free, THM | lowcarbmaven.com

Roasted Cauliflower with Bacon and Green Onions

SOURCE: lowcarbmaven.com

These 15 Bread Recipes Are Low-Carb and Gluten-Free. And Incredibly Tasty.

Bread is a major part of the modern diet. Many people are eating some type of bread with most of their meals.

But there’s a problem… a significant percentage of the population is now intolerant to gluten.

Bread is also high in carbs, so it is out of the question for people on low-carb diets.

Not to mention that modern wheat is problematic for various other reasons.

However, there are many alternatives that taste just as good as regular bread.


Oopsie Bread

1. Oopsie Bread

Ingredients: Eggs, cream of tartar, full-fat cream cheese, salt.

Instructions here.

Cheesy Garlic Bread

2. Cheesy Garlic Bread

Ingredients: Almond flour, coconut flour, egg whites, olive oil, water, yeast, coconut sugar, mozzarella cheese, salt, baking powder, garlic powder, xanthan or guar gum (optional).

Instructions here.

Healthy Cornbread

3. Healthy Cornbread

Ingredients: Coconut flour, stevia, sea salt, baking powder, eggs, vanilla almond milk, coconut oil or butter, baby corn (optional).

Instructions here.

Coconut Flour Flatbread

4. Coconut Flour Flatbread

Ingredients: Egg, coconut flour, parmesan cheese, baking soda, baking powder, sea salt, milk.

Instructions here.

Almond Buns

5. Almond Buns

Ingredients: Almond flour, eggs, unsalted butter, sweetener, baking powder.

Instructions here.

Almond and Coconut Bread

6. Coconut and Almond Bread

Ingredients: Almond flour, coconut flour, flaxseed meal, salt, baking soda, eggs, coconut oil, honey, apple cider vinegar.

Instructions here.

Focaccia Style Flax Bread

7. Focaccia Style Flax Bread

Ingredients: Flax seed meal, baking powder, salt, sweetener, eggs, water, oil.

Instructions here.

Low Carb Bun For One

8. Low Carb Bun For One

Ingredients: Egg, milk, almond meal, coconut flour, baking powder, salt.

Instructions here.

Healthy Subway

9. Healthy Subway

Ingredients: Blanched almond flour, husk powder, baking powder, celtic sea salt, apple cider vinegar, egg whites, boiling water.

Instructions here.

Everyone knows green smoothies are healthy, right? However…
Have you heard of a “red” smoothie? If not, check out this true story…

Flax Seed Bread Thyme And Rosemary

10. Golden Flax Seed Bread

Ingredients: Coconut flour, flax seed meal, husk, baking powder, kosher salt, thyme, garlic powder, eggs, olive oil, milk, apple cider vinegar.

Instructions here.

Almond Flour Bread And French Toast

11. Almond Flour Bread and French Toast

Ingredients: Almond flour, oat fiber, whey protein powder, erythritol, baking powder, baking soda, xanthan gum, salt, greek yogurt, butter, eggs, almond milk.

Instructions here.

Paleo Bread

12. Paleo Bread

Ingredients: Coconut flour, almond flour, chia seeds/flaxseeds, sea salt, coconut oil, apple cider vinegar, baking soda.

Instructions here.

Almond Flax Bread

13. Almond Flax Bread

Ingredients: Almond flour, ground flax seeds, whole flax seeds, sea salt, baking soda, eggs, honey (optional), raw cider vinegar, butter.

Instructions here.

Swedish Breakfast Buns

14. Swedish Breakfast Buns

Ingredients: Almond flour, flax seeds, husk, sunflower seeds, baking powder, salt, olive oil, sour cream.

Instructions here.

Flatbread Coconut Flour And Psyllium

15. Flatbread With Coconut and Psyllium

Ingredients: Coconut flour, husk, coconut oil, salt, baking powder, water, garlic powder.

Instructions here.


Source: Eatlocalgrown.com


8 Low-Carb Conundrums that’s are logically effective


Thinking of making the switch to low carb? Here’s the lowdown on eight low-carb diet side effects. The good news? They’re temporary.
Low-carb diets are known to burn serious blubber. Many followers of the low-carb life experience quick fat loss, lower hunger levels, and stable energy. Since low-carb lovers cut out most “cheat” foods, like donuts and candy, they also have a fairly easy time controlling total caloric intake. Sounds like fat-loss paradise, right?

As those who have undergone the “low-carb switch” can attest, the early fat loss often comes at a price. The first few days or weeks of low-carb living can be a bear, physically and mentally. As your brain and body struggle to adapt to post-glycogen life, you might be downright miserable. Don’t pound a Mountain Dew in despair—the misery is often temporary.

Before you pay thousands to have that “ketogenic 4 life” tattoo removed, check out this list of common short-term side effects that accompany the switch to low-carb. You won’t necessarily suffer from them all, but knowing the signs can help you prepare.

The first major side effect that you’ll likely experience—usually about 2-3 days into your low-carb “induction”—is a mental lethargy often called “brain fog.” You may find yourself staring at the wall for extended periods of time, feeling half-drunk, and unproductive at work.



What gives? The primary reason this occurs is because your brain, if given the opportunity, will run almost entirely on glucose. Once your body makes the switch from burning carbs to burning fat, your brain will begin to use ketones as fuel—but not until you’ve burned up your body’s glycogen stores. This is why people often go super-low carb at first: To use up that dwindling glycogen as quickly as possible. In the meantime, you are likely to feel a bit off. If you can still remember how, consider printing off this article and handing it to your boss to explain what’s up.

The good news is that if you can push through it, the cloud generally gets better after a couple of days, and mostly clears up after one to two weeks of being on the diet. If you’re stuck in the middle zone where your carb intake is low but not incredibly low, you may need to decide whether you want to add a few more carbs to the plan, or take them further downward. Moving in either direction should clear up the problem.

This goes hand-in-hand with brain fog—call it a “body fog.” Since the typical Western diet is so carb-dependent, starting low carb can make your body feel like the rug has been pulled out from underneath it.

Seasoned ketone converts may have forgotten about the so-called “induction flu,” but to newbies, it can be everything the word “flu” makes you expect. Headaches, nausea, muscle cramps, and a general weakness can make life kind of miserable for a couple of days, and linger in some form or another four a couple of weeks after you make the switch.

Luckily, the induction flu has one advantage over the real flu: You can plan for it. Consider switching your diet on a Thursday, so that your worst symptoms will fall on the weekend. Then, pamper yourself for a couple of days.

Rest, sleep, hang out, and watch movies. Try finding a friend to go through the process with you, and hold off on making other major changes, like embarking on a new training regimen, until you’re back on your feet.

Feel like you have a short fuse on your low-carb diet? You’re not alone. Low-carb diets can make certain people irritable, especially when they first start. Maybe this isn’t the best time to cut caffeine.

Don’t underestimate the emotional impact of cutting out many of the foods you used to enjoy on a regular basis. You’re entering a new world that, in some ways, is fundamentally at odds with the one most people around you live in.

Try and stay focused on where you’re going. Millions have undergone this transformation before you, and their perspective—whether online, in person, or in books and magazines—can help you keep your cool. Also, make sure that you’re eating enough fresh vegetables alongside the bountiful protein of your new diet. The iron, manganese, and potassium in green vegetables are all important to keeping your mind clear and energy level consistent. They can also help keep you regular (see side effect 6), which can have a bigger impact on mood than you might expect.

Ketones are a by-product of your body using fat as fuel. This means that as you progress further into your low-carb diet, there will be an inevitable build-up of ketones—called ketosis—which can cause some unique side-effects.

Smell something? Yeah, that’s you. Keto-converts sometimes experience a fruity or tangy taste in their mouths, often accompanied by strange-smelling breath. Some report developing an egg-like body odor, or that their sweat or urine smell take on a chemical or ammonia tinge.

The web is full of horror stories and pungent descriptions, but the truth is that many people don’t experience this. If you do, combat it by staying well-hydrated and trying some non-sugary breath cures like chewing flavored toothpicks or sugar-free gum. I definitely wouldn’t recommend avoiding any worthwhile diet simply out of a fear of B.O.

That said, these symptoms can mean something more severe for type 1 diabetics. Their lack of insulin, the chemical that controls ketone levels, puts them at risk of developing ketoacidosis—a toxic excess of ketones in the blood. Some type 1 diabetics successfully use low-carb diets, but they should only do so with plenty of research, care, and a doctor’s supervision.

All the meat and protein in your new diet is going to transform you instantly into a warrior in the gym—right?

Unfortunately, in the short term, many people experience the opposite. Some have no problem adapting and will respond favorably right away, while others find themselves unable to toss up numbers that used to be a cinch. They may also feel a pervasive fatigue working its way into their cardio and athletic activities.

The good news is that this will typically pass as your body adapts to the diet plan. However, if you’re going to include intense weight training in your new lifestyle, consider working in some carbohydrates as fuel. Low-carb stalwarts approach this in different ways, from ingesting complex carbs before and possibly after a workout, to doing cyclic ketogenic diet with periodic carb “re-feeds.”

If your body is still telling you its needs aren’t being met, consider if a more moderate diet is appropriate for you. If you set your daily carb intake at around 100 grams per day, you won’t enter ketosis, but you may still experience some of the fat-loss benefits of low-carb while preserving more dietary flexibility.

It’s almost inevitable that at some point after you begin the low-carb journey, a friend or relative will respond with something along the lines of, “Just wait: All that meat’s going to back you up something fierce!”

The truth is that their comment says more about their own diet than yours. Meat itself doesn’t cause constipation, but constipation can be an issue if you don’t have enough roughage, no matter what your nutritional system. Because low-carb diets often cut out whole grains, beans, legumes, and sometimes even nuts, the major fiber sources in the normal American diet apart from vegetables are off-limits.

As a result, it’s a must that you get your veggies as often as possible. Their benefits are too numerous to list here, but one important one is that they are packed with soluble fiber, which slows the passage of food through the intestinal tract and colon. This makes sure that you receive all the hunger-busting help and nutrients your food has to offer.

You might jump for joy the first time you step on a scale after going low-carb, but don’t be fooled. That weight you lost wasn’t burned off—it was peed out.

Ketosis has a well-documented diuretic effect that can be pretty intense for some people. Dehydration can also make the other side-effects here more pronounced. If you’re already prone to UTIs or bladder pain, there’s no point in running the risk of adding those to your induction adventure.

The answer: Drink up. Remember those eight glasses of water each day you’re supposed to be drinking? Get them, and then some. Low-carb diets can also be high in sodium content, depending on what you’re eating, so staying hydrated is doubly important.

This is a contentious point in the low-carb community, but there are some researchers who maintain that reducing your carb intake can impact your brain’s serotonin levels, putting you at risk for depression and mood imbalance. We’re talking about real depression here, not the temporary irritability mentioned above.

It’s true that most low-carb diets are rich in tryptophan, the protein from which the body derives serotonin. However, Dr. Judith J. Wurtman at MIT and some other researchers maintain that some of us are “carbohydrate cravers” who need more carbs in order to maintain healthy serotonin levels. For this reason, they don’t recommend low-carb diets to people already struggling with depression or bipolar disorder.

You’ll find plenty of low-carb converts who swear the opposite is true, but it’s still worth emphasizing that there is a threshold after which a dietary system ceases to become “self-improvement” and becomes self-imposed torture. Don’t let your diet rule—or ruin—your life. Make it work for you and your goals, rather than trying to force your life to conform to overly strict standards that don’t feel right.



Slow Carbs, Not Low Carbs The Truth About Low-Carb Diets-Best Weight loss Program

The low-carb frenzy hit its zenith in the early 2000s and has since ebbed and flowed in popularity. I’ve seen patients get impressive results doing very low-carb diets, but eventually many become burned out and regain the weight as the novelty of eating bacon and other formerly forbidden foods becomes monotonous.

Traditional thinking suggests carbohydrates are bad for you. I have something surprising to say that might go against everything you’ve heard: Carbs are the single most important thing you can eat for health and weight loss. In fact, I often say my plan is a high-carb diet.

But wait, you say, don’t carbs contribute to insulin resistance, heart disease, and other health concerns?

Some do, but the truth is more complicated. You see, “carbohydrates” encompasses a huge category. A hot fudge sundae and cauliflower both fall into the “carbs” category, yet they are entirely different foods.

In fact, almost all plant foods fall into the carbs category. These are what I refer to as slow carbs, which are low-glycemic and don’t spike your blood sugar or insulin. These slow carbs come loaded with nutrients, fiber, and amazing molecules called phytochemicals.

When you eat a cornucopia of fresh fruits and vegetables teeming with phytonutrients — carotenoids, flavonoids, and polyphenols — they help improve nearly all health problems, including dementia, diabesity, and aging.

Ideally, about 75 percent of your carb intake should come from non-starchy veggies plus low-glycemic fruits. By volume, most of your plate should be carbs. Note I said volume, not calories. Many plant-based carbs actually have very few calories.

Why All Carbs Are Not Created Equally

Carbs are necessary for long-term health and brain function. But not the doughnuts, breads, bagels, and sweets we typically think of as carbs. These are highly processed foods, stripped of their nutrients and fiber. When I say carbs, I mean real, whole plant foods containing all the vitamins, minerals, fiber, and phytonutrients that create health.

Unfortunately, most people are not eating these plant foods. They are eating quickly absorbed carbs from sugar, high fructose corn syrup, and white flour, which are very efficiently turned into belly fat in the body.  After you eat a high-carb meal, your insulin spikes and your blood sugar plummets — leaving you very hungry. That is why you crave more carbs and sugar, and eat more.

The important difference is in how carbs affect your blood sugar. Calorie for calorie, sugar is different from other calories that come from protein, fat, or non-starchy carbs such as greens. Sugar scrambles all your normal appetite controls, so you consume more and more, driving your metabolism to convert it into lethal belly fat.

To drive home the point that not all calories — or carbs — are created equally, refer to my past blog in which I illustrate  that, while both soda and broccoli fall into the carbs category, 750 calories of soda and 750 calories of broccoli behave entirely differently once they enter your body.

Here’s a quick refresher.  Your gut quickly absorbs the fiber-free sugars in the soda. The glucose spikes your blood sugar, starting a domino effect of high insulin and a cascade of hormonal responses that kicks bad biochemistry into gear. The high insulin increases storage of belly fat, increases inflammation, raises triglycerides and lowers HDL, raises blood pressure, lowers testosterone in men, and contributes to infertility in women.

High-fiber, low-sugar carbs, such as broccoli, are slowly digested and don’t lead to blood sugar and insulin spikes. These slow carbs reduce cancer risk and increase your body’s ability to detoxify.

Therein lies the key difference. Slow carbs like broccoli heal rather than harm.

Choosing the Right Carbs

You may not realize this, but there are no essential carbs. There are essential fats(omega-3s) and essential proteins (amino acids), but if you never had any carbs again, you would survive.

That being said, good-quality carbs that come from plant foods provide unique benefits, including high levels of vitamins and minerals, fiber, and special plant compounds with healing properties called phytonutrients or phytochemicals. Phytochemicals are medicinal molecules such as curcumin in turmeric, glucosinolates in broccoli, anthocyanidins in berries and black rice, and so on.

Many of these foods are high in fiber, which helps buffer out their sugar content. That is one reason why eating a cup of blueberries has a dramatically different impact than put-ting four teaspoons of sugar in your coffee. Both have about 16 grams of sugar, but the nutrients, phytonutrients, and fiber in blueberries help buffer out that load, whereas the sugar-filled coffee simply raises your insulin levels and plummets your blood sugar, leaving you running for a muffin or other quick sugar fixes.

Besides stabilizing blood sugar by slowing the absorption of carbs, fiber feeds the friendly flora in your gut and scrubs your intestines, thus supporting a healthy digestive tract. Try to gradually increase your fiber intake to 30 to 50 grams a day. That becomes easy when you focus on viscous fiber from legumes, nuts, seeds, whole grains, vegetables, and low-glycemic-load fruits.

When you focus on these low-glycemic-load plant foods, your weight normalizes. You feel better without the sugar crashes. You reduce your risk for numerous diseases.

To simplify things and help you make optimal choices when it comes to carbs, I have divided them into four categories — green, yellow, red, and forbidden.

Green Carbs: Eat Freely

Slow-burning, low-glycemic vegetables should be the basis of your diet. Fill your plate with broccoli, asparagus, spinach, chard, kale, cabbage, bok choy, and more. These are truly an unlimited food!

Seaweed is another smart choice. Some weeds are good for you, and the weeds of the sea are among my favorite. If you’ve never tried them, be adventurous. Kombu, nori, hijiki, and wakame are all extraordinarily high in minerals, protein, and healing compounds.

Yellow Carbs: Eat in Moderation

    1. Whole grains. Brown, black, and red rice; quinoa; amaranth; buckwheat; and teff are delicious gluten-free grains. Black rice has as many anthocyanidins as blueberriesand a low-glycemic load. Called forbidden rice, it was once eaten only by Chinese emperors.
  • Fiber-rich, phytonutrient-rich legumes are underutilized in our culture. They slow the release of sugars into the bloodstream and help prevent the excess insulin release that leads to insulin resistance. Try red, French or regular lentils; chickpeas; green and yellow split peas; soybeans (edamame is a great snack); pinto, adzuki, black, navy, and other beans.
  • Dark berries. Blueberries, cherries, blackberries, and raspberries are filled with phytonutrients. The richer the color, the more “medicine” you get. Eat as much as one-half cup a day. Organic frozen berries can be used in your protein shakes.
  1. Enjoy up to two pieces of the following fruits each day:

Stone fruit. Plums, peaches, nectarines, and their variants are known as “stone fruit.” They are healthy and full of fiber and healing chemicals.

Red Carbs: Eat Limited Amounts

You should limit your intake of the following:

  1. Starchy, high-glycemic cooked vegetables. These include winter squashes, peas, potatoes, corn, and root vegetables such as beets. Starchy vegetables raise blood sugar more quickly, so they should be consumed in smaller quantities (up to one-half cup a day) and ideally in the context of other foods that reduce the overall glycemic load of the meal.
  2. High-sugar fruits. Melons, grapes, and pineapple contain more sugar than the fruits listed above, so they should be limited to a half-cup treat once a week, and avoided altogether if you are on a low/no sugar protocol.

Forbidden Carbs: Avoid Processed Carbs Completely.

    1. Gluten-containing whole grains. Stay away from wheat, barley, rye, oats, spelt, kamut, and triticale.
  • Processed foods (including “low carb” foods). Avoid highly processed, factory-manufactured Frankenfoods. Many of these processed foods will have health claims such as “low carb,” “no sugar added,” or “high fiber.” Always stick with real, whole, unprocessed foods. Remember, if it has a health claim on the label, it is probably bad for you.
  1. Dried fruit. They have a high-glycemic load.

Can a Low-Carb Diet Benefit You?

While I think nearly everyone does well incorporating nutrient-dense slow carbs, there are many cases in which a very low-carb diet can be beneficial. For people with type 2 diabetes, high blood sugar, and/ or obesity, you may need to restrict or cut out even starchy veggies and fruit for a period of time before re-introducing them back into your diet.

The trick involves gradually introducing slow carbs. As insulin sensitivity improves, you can increase your consumption of slow carbs like lentils, yams, fruit, and whole grains from time to time.

Once you’ve balanced your insulin levels and dealt with any deeper issues, you can move on to a slow-carb diet (about 30 grams per meal and 15 grams per snack).

No matter what, you want to keep your glycemic load low. Always avoid refined sugars, refined carbs, and processed foods. If you do decide to eat grains, keep them to a mini-mum. Any grains can increase your blood sugar. Consider sticking with quinoa or black rice.  And minimize starchy, high-glycemic cooked vegetables, such as potatoes, corn, and root vegetables, such as rutabagas, parsnips, and turnips.

Another trick is to always eat a carb with some protein, fiber, or anti-inflammatory fat to help buffer the carbs sugar load.

DELICIOUS LOW CARB QUESO DIP- Best weight loss program

Queso dip – incredible cheesy, creamy and with just the right amount of heat. It’s one of my biggest weaknesses. In my dreams, I eat queso dip every day, just like you would eat soup! But since that isn’t exactly normal and most queso recipes aren’t exactly low carb, I’ve cut back. This week was a little different though, I couldn’t keep my queso cravings at bay, so I did what any low carber currently on the #MakeYouMove campaign would do and went testing recipes. And bam! I made a simple low carb version, that was oh-so-delicious.

An amazingly cheesy and creamy dip with just a hit of heat. The best part is that you can enjoy it guilt-free. It’s so tasty, you’ll want to eat it like soup!

One of the biggest changes I made to traditional queso recipes was swapping out the heavy cream and/or half and half for unsweetened almond milk. Most recipes can call for at least a cup of that stuff. Depending on where you look you can find some options that are a bit lower in carbs but the only brands at my grocery store had were nearly 2 carbs per 2 tablespoons. Ouch.

An amazingly cheesy and creamy dip with just a hit of heat. The best part is that you can enjoy it guilt-free. It’s so tasty, you’ll want to eat it like soup!

I opted for higher quality cheese blocks and grated them all on my own using the handy dandy cheese grater pictured from Kohl’s.

Curious of what you should serve it with? I’d suggest veggies like celery, broccoli, and cauliflower. However my favorite option is crunchy pepperoni chips, as pictured.

An amazingly cheesy and creamy dip with just a hit of heat. The best part is that you can enjoy it guilt-free. It’s so tasty, you’ll want to eat it like soup!


Author: Andres Regalado
Recipe type: Appetizer
  • 2 teaspoons garlic, minced
  • 1 jalapeño, seeded and diced
  • 1 cup unsweetened almond milk
  • ½ teaspoon onion powder
  • ⅓ traspoon xanxtham gum
  • 1 teaspoon yellow mustard powder
  • ½ teaspoon cayenne pepper, or to taste
  • 8 ounce sharp cheddar cheese, shredded
  • 4 ounce pepper jack cheese, shredded
  1. Place a small-medium pot over medium heat.
  2. Add garlic and jalapeño, saute for 3-4 minutes to soften, then add almond milk and seasonings.
  3. Whisk in the xanxtham gum until full incoporated.
  4. Slowly start adding cheese. Stir and add by the handful, until the dip comes together. Serve immediately, or keep warm in a appropriate container.

Kick start entertaining with this tasty queso recipe and go #MakeYourMove!



5 INCREDIBLE No-Bread Sandwiches for A Low-Carb Lunch-Best weight loss program

We love a cheese toasty or a Reuben as much as the next person, but if you’re trying to lose a few pounds before the holidays, that daily oversized sandwich has gotta go. 

Luckily, it’s super easy to whip up a tasty, satisfying lunch without relying on bread. These five recipes look as good as they taste. In fact, most of them are so pretty they could even double as party food.

1. Grilled Courgette and Goats Cheese Roll-Ups


(Makes 16)

  • 2 medium-sized zucchini (courgettes)
  • 1 tbsp olive oil
  • ½ tsp salt
  • ¼ tsp ground black pepper
  • 1½ oz. herbed goat cheese, room temperature
  • ½ roasted red bell pepper, diced
  • 2 tsp capers
  1. Preheat grill to high heat.
  2. Slice a strip lengthwise from the zucchini to expose the inside of the vegetable. Discard or reserve for another use. Cut the 2 ends from the zucchini to make straight edges. Cut the zucchini lengthwise into ½-inch strips.
  3. Brush both sides of the zucchini pieces with olive oil. Season well with salt and freshly ground black pepper.
  4. Lay the zucchini pieces on the grill. Cook until very tender, but not mushy, about 3 minutes per side, moving the pieces during cooking to ensure even browning.
  5. Remove from the grill and set on a wire cooling rack.
  6. Spread about 1 teaspoon of goat cheese on each zucchini slice. Divide the red pepper and capers evenly amongst the zucchini.
  7. Gently roll each piece of zucchini. Serve.

2. Turkey Tacos



  • 1 Tbsp olive oil
  • 3/4 cup chopped yellow onion
  • 1lb lean turkey mince
  • 2 cloves garlic
  • Salt and freshly ground black pepper
  • 1 tbsp chili powder
  • 1 tsp ground cumin
  • 1/2 tsp paprika
  • 1/2 cup tomato passata
  • 1/2 cup chicken broth
  • Iceberg or Romain lettuce leaves, doubled up, for serving
  • Grated cheese, diced tomatoes, diced red onion, diced avocado, chopped cilantro, light sour cream, for serving


  • Heat olive oil in a non-stick skillet over medium-high heat. Add onion and saute 2 minutes. Add turkey and garlic, season with salt and pepper, and cook, tossing and breaking up turkey occasionally, until cooked through, about 5 minutes.
  • Add chili powder, cumin, paprika, tomato sauce and chicken broth. Reduce to a simmer and cook about 5 minutes until sauce has reduced. Serve mixture over lettuce leaves with desired toppings.

Recipe and image: Cooking Classy

3. Egg Crepe Breakfast Burrito



  • 2 eggs
  • 2 tbsp heavy cream [optional]
  • to taste • salt and pepper
  • 2 tsp butter
  • 2 tbsp mayonaisse
  • 1 cup romaine lettuce [chopped]
  • • roma tomato [sliced]
  • bacon strips [cooked crisp]
  • 1/2 avocado [sliced]


  1. Mix the eggs well with the heavy cream, salt and pepper
  2. Heat up a non-stick pan to a medium heat.
  3. Melt half the butter and add half the egg mixture. Tilt the pan back and forth to ensure it covers the entire base.
  4. Cover the pan and cook for about a minute.
  5. When you are able to move the entire crepe when shaking the pan back and forth, flip it over with a spatula.
  6. When it’s fully cooked, transfer to a paper towel to remove excess oil.
  7. Repeat with the other half of the egg mix.
  8. Spread the mayonaisse on the crepe.
  9. Add the lettuce, tomato, bacon and avocado.
  10. Season with salt and pepper.
  11. Roll and enjoy!

Recipe and image by Living Chirpy

4. Cauliflower Grilled Cheese


  •  1 head of cauliflower,  cut into small florets and stem removed
  • 1 large egg
  • 1/2 cup shredded Parmesan cheese
  • 1 tsp Italian herb seasoning
  • 2 thick slices of white cheddar cheese


1. Preheat oven to 230C. Place cauliflower into food processor and pulse until crumbs about half the size of a grain of rice.

2. Place cauliflower into large microwave safe bowl and microwave for 2 minutes. Your cauliflower should be soft and tender (and hot!).

3. Stir cauliflower, place back into the microwave and cook for another 3 minutes. Remove and stir again so that all the cauliflower cooks evenly. Place back into microwave and cook for 5 minutes. At this point, you should see the cauliflower is starting to become more dry. Microwave for another 5 minutes. Cauliflower should still be slightly moist to the touch, but should look dry and ‘clumped up’.

4. Add in egg, Parmesan and seasoning. Stir to combine until smooth paste forms. Divide dough into 4 equal parts. Place onto large baking sheet lined with parchment paper. Using your knuckles and fingers, shape into square bread slices about 1/2 inch thick. Bake cauliflower bread for about 15-18 minutes or until golden brown. Remove from oven and let cool a few minutes.

5. Using a spatula, carefully slide cauliflower bread off of parchment paper. Now you are ready to assemble your sandwiches. Add a slice of cheese in between each pair of bread slices. Place sandwiches under grill for several minutes (5-10) until cheese is completely melted and bread is toasty.

Recipe and image: KirbieCravings.com

5. California Turkey Wraps



(Makes two wraps)

  • 1 head iceberg lettuce
  • 4 slices deli turkey
  • 4 slices bacon, cooked
  • 1 avocado, thinly sliced
  • 1 roma tomato, thinly sliced
  • For the Basil-Mayo:
    • 1/2 cup mayonnaise
    • 6 large basil leaves, torn
    • 1 teaspoon lemon juice
    • 1 garlic clove, chopped
    • salt
    • pepper


  1. For the Basil-Mayo: combine ingredients in a small food processor then process until smooth. Alternatively, mince basil and garlic then whisk all ingredients together. Can be done a couple days a head of time.
  2. Lay out two large lettuce leaves then layer on 1 slice of turkey and slather with Basil-Mayo. Layer on a second slice of turkey followed by the bacon, and a few slices of both avocado and tomato. Season lightly with salt and pepper then fold the bottom up, the sides in, and roll like a burrito. Slice in half then serve cold.


44 Healthy Low-Carb Foods That Taste Amazing- Best weight loss program

A low-carb diet means you eat fewer carbohydrates and a higher proportion of fat. Most importantly you minimize your intake of sugar and starches. You can eat other delicious foods until you are satisfied – and still lose weight.

A number of recent high-quality scientific studies shows that a low-carb diet makes it easier both to lose weight and to control your blood sugar. And that’s just the beginning.

This is a list of 44 low-carb foods. Most of them are healthy, nutritious and incredibly delicious.

Page 1 – eggs, meats
Page 2 – fish, seafood
Page 3 – vegetables
Page 4 – fruits, berries, nuts, seeds
Page 5 – dairy, fats, oils, beverages

Total Carbs vs Net Carbs

Under each food, I have listed the carb content for a standard serving, as well as the number of carbs in a 100 gram portion. However, keep in mind that some of these foods are high in fiber, so sometimes the digestible (“net”) carb content is even lower.

1. Eggs (Almost Zero)

Eggs are among the healthiest and most nutritious foods on the planet. They are loaded with all sorts of nutrients, including important brain nutrients and compounds that can improve eye health.

Carbs: almost zero.

All types of meat are close to zero carb. One exception is organ meats like liver, which is about 5% carbs.

2. Beef (Zero)

Beef is highly satiating and loaded with important nutrients like iron and B12. There are dozens of different types of beef, from ribeye steak to ground beef to hamburger.


Carbs: zero.

3. Lamb (Zero)

Like beef, lamb meat contains numerous beneficial nutrients, including iron and B12. Lamb is often grass-fed, and tends to be high in a beneficial fatty acid called conjugated linoleic acid, orCLA).

Carbs: zero.

4. Chicken (Zero)

Chicken is among the world’s most popular meats. It is high in many beneficial nutrients, and an excellent source of protein. If you’re on a low-carb diet, then it may be a better choice to go for the fattier cuts, like the wings and thighs.

Carbs: zero.

5. Pork, Including Bacon (Usually Zero)

Pork is another delicious type of meat, and bacon is a favorite of many low-carb dieters. Bacon is a processed meat, so it definitely isn’t a “health food.” However, it is generally acceptable to eat moderate amounts of bacon on a low-carb diet. Just try to buy your bacon locally, without artificial ingredients, and make sure not to burn your bacon when cooking it.

Carbs: zero. But read the label and avoid bacon that is cured with sugar.

6. Jerky (Usually Zero)

Jerky is meat that has been cut into strips and dried. As long as it doesn’t contain added sugar or artificial ingredients, then jerky can be a perfect low-carb snack food. However, keep in mind that a lot of the jerky available at the store is highly processed and unhealthy. Your best bet is to make your own.

Carbs: Depends on the type. If it’s just meat and seasoning then it should be close to zero.

Other Low-Carb Meats

  • Turkey
  • Veal
  • Venison
  • Bison

Fish and Seafood
Fish and other seafoods tend to be incredibly nutritious and healthy. They are particularly high in B12, iodine and omega-3 fatty acids, nutrients which many people don’t get enough of. Like meat, pretty much all fish and seafood contains next to no carbohydrate.

7. Salmon (Zero)

Salmon is among the most popular types of fish among health conscious individuals, for a good reason. It is a type of fatty fish, meaning that it contains significant amounts of heart-healthy fats, in this case omega-3 fatty acids. Salmon is also loaded with B12, iodine, and contains a decent amount of vitamin D3.

Carbs: zero.

8. Trout (Zero)

Like salmon, trout is a type of fatty fish that is loaded with omega-3 fatty acids and other important nutrients.

Carbs: zero.

9. Sardines (Zero)

Sardines are oily fish that are generally eaten almost whole, with bones and everything. Sardines are among the most nutrient-dense foods on the planet, and contain almost every single nutrient that the human body needs.

Carbs: zero.

10. Shellfish (4-5% Carbs)

It is a shame that shellfish rarely makes it to people’s daily menus. However, they are among the world’s most nutritious foods, ranking close to organ meats when it comes to nutrient density. Shellfish tends to contain small amounts of carbohydrates.

Carbs: 4-5 grams of carbs per 100 grams of shellfish.

Other Low-Carb Fish and Seafood

  • Shrimp
  • Haddock
  • Lobster
  • Herring
  • Tuna
  • Cod
  • Catfish
  • Halibut


Most vegetables are low in carbs. Leafy greens and cruciferous vegetables are particularly low, with the majority of the carbs in them consisting of fiber. On the other hand, starchy root vegetables like potatoes and sweet potatoes are high in carbs.

11. Broccoli (7%)

Broccoli is a tasty cruciferous vegetable that can be eaten both raw and cooked. It is high in vitamin C, vitamin K and fiber, and also contains potent cancer-fighting plant compounds.

Carbs: 6 grams per cup, or 7 grams per 100 grams.

12. Tomatoes (4%)

Tomatoes are technically fruits/berries, but are usually eaten as vegetables. They are high in vitamin C and potassium.

Carbs: 7 grams in a large tomato, or 4 grams per 100 grams.

13. Onions (9%)

Onions are among the tastiest plants on earth, and add powerful flavor to recipes. They are high in fiber, antioxidants and various anti-inflammatory compounds.

Carbs: 11 grams per cup, or 9 grams per 100 grams.

14. Brussels Sprouts (7%)

Brussels sprouts are highly nutritious vegetables, related to broccoli and kale. They are very high in vitamin C and vitamin K, and contain numerous beneficial plant compounds.

Carbs: 6 grams per half cup, or 7 grams per 100 grams.

15. Cauliflower (5%)

Cauliflower is a tasty and versatile vegetable that can be used to make all sorts of interesting things in the kitchen. It is high in vitamin C, vitamin K and folate.

Carbs: 5 grams per cup, and 5 grams per 100 grams.

16. Kale (10%)

Kale is a very popular vegetable among health-conscious individuals. It is loaded with fiber, vitamin C, vitamin K and carotene antioxidants. Kale has numerous health benefits.

Carbs: 7 grams per cup, or 10 grams per 100 grams.

17. Eggplant (6%)

Eggplant is another fruit that is commonly consumed as a vegetable. It has many interesting uses, and is very high in fiber.

Carbs: 5 grams per cup, or 6 grams per 100 grams.

18. Cucumber (4%)

Cucumber is a popular vegetable with a mild flavor. It consists mostly of water, with a small amount of vitamin K.

Carbs: 2 grams per half cup, or 4 grams per 100 grams.

19. Bell Peppers (6%)

Bell peppers are popular fruits/vegetables with a distinct and satisfying flavor. They are very high in fiber, vitamin C and carotene antioxidants.

Carbs: 9 grams per cup, or 6 grams per 100 grams.

20. Asparagus (2%)

Asparagus is a highly delicious spring vegetable. It is very high in fiber, vitamin C, folate, vitamin K and carotene antioxidants. It is also very high in protein compared to most vegetables.

Carbs: 3 grams per cup, or 2 grams per 100 grams.

21. Green Beans (7%)

Green beans are technically legumes, but they are usually consumed in a similar manner as vegetables.

Calorie for calorie, they are extremely high in many nutrients, including fiber, protein, vitamin C, vitamin K, magnesium and potassium.

Carbs: 8 grams per cup, or 7 grams per 100 grams.

22. Mushrooms (3%)

Mushrooms technically aren’t plants, but edible mushrooms are often categorized as vegetables. They contain decent amounts of potassium, and are high in some B-vitamins.

Carbs: 3 grams per cup, and 3 grams per 100 grams (white mushrooms).

Other Low-Carb Vegetables

  • Celery
  • Spinach
  • Zucchini
  • Swiss chard
  • Cabbage

With the exception of starchy root vegetables, pretty much all vegetables are low in carbs. You can eat a lot of vegetables without going over your carb limit.

Even though fruits are generally perceived as being healthy, they are highly controversial among low-carbers. That’s because most fruits tend to be high in carbs compared to vegetables. Depending on how many carbs you are aiming for, you may want to restrict your fruit intake to 1-2 pieces per day. However, this does not apply to fatty fruits like avocados or olives. Low-sugar berries, such as strawberries, are also excellent.

23. Avocado (8.5%)

The avocado is a unique type of fruit. Instead of being high in carbs, it is loaded with healthy fats. Avocados are also extremely high in fiber and potassium, and contain decent amounts of all sorts of other nutrients.

Carbs: 13 grams per cup, or 8.5 grams per 100 grams. Keep in mind that the majority (about 78%) of the carbs in avocado are fiber, so it contains almost no digestible (“net”) carbs.

24. Olives (6%)

The olive is another delicious high-fat fruit. It is very high in iron and copper, and contains a decent amount of vitamin E.

Carbs: 2 grams per ounce, or 6 grams per 100 grams.

25. Strawberries (8%)

Strawberries are among the lowest carb and most nutrient-dense fruits you can eat. They are very high in vitamin C, manganese and various antioxidants.

Carbs: 11 grams per cup, or 8 grams per 100 grams.

26. Grapefruit (11%)

Grapefruits are citrus fruits that are related to oranges. They are very high in vitamin C and carotene antioxidants.

Carbs: 13 grams in a half grapefruit, or 11 grams per 100 grams.

27. Apricots (11%)

The apricot is an incredibly delicious fruit. Each apricot contains little carbohydrate, but plenty of vitamin C and potassium.

Carbs: 8 grams in 2 apricots, or 11 grams per 100 grams.

Other Low-Carb Fruits

  • Lemons
  • Kiwi
  • Oranges
  • Mulberries
  • Raspberries

Nuts and Seeds

Nuts and seeds are very popular on low-carb diets. They tend to be low in carbs, but high in fat, fiber, protein and various micronutrients. Nuts are often eaten as snacks, but seeds are rather used for adding crunch to salads or recipes. Nut flours and seed flours (such as almond flour, coconut flour and flax seed meal) are also often used to make low-carb breads and other baked foods.

28. Almonds (22%)

Almonds are incredibly tasty and crunchy. They are loaded with fiber, vitamin E and are among the world’s best sources of magnesium, a mineral that most people don’t get enough of. Additionally, almonds are incredibly filling, and have been shown to promote weight loss in some studies.

Carbs: 6 grams per ounce, or 22 grams per 100 grams.

29. Walnuts (14%)

The walnut is another delicious type of nut. It is particularly high in the omega-3 fatty acid ALA, and also contains various other nutrients.

Carbs: 4 grams per ounce, or 14 grams per 100 grams.

30. Peanuts (16%)

Peanuts are technically legumes, but tend to be prepared and consumed like nuts. They are very high in fiber, magnesium, vitamin E and various important vitamins and minerals.

Carbs: 5 grams per ounce, or 16 grams per 100 grams.

31. Chia Seeds (44%)

Chia seeds are currently among the world’s most popular health foods. They are loaded with many important nutrients, and can be used in all sorts of low-carb friendly recipes. Chia seeds are extremely high in fiber, and may be the richest source of dietary fiber on the planet.

Carbs: 12 grams per ounce, or 44 grams per 100 grams. However, keep in mind that about 86% of the carbs in chia seeds are fiber, so in reality they contain very few digestible (“net”) carbs.

Other Low-Carb Nuts and Seeds

  • Hazelnuts
  • Macadamia nuts
  • Cashews
  • Coconuts
  • Pistachios
  • Flax seeds
  • Pumpkin seeds
  • Sunflower seeds


If you tolerate dairy, then full-fat dairy products are excellent low-carbohydrate foods. Just make sure to read the label and avoid anything with added sugar.

32. Cheese (1.3%)

Cheese is among the tastiest low-carbohydrate foods, and can be eaten both raw and in all sorts of delicious recipes. It goes particularly well with meat, such as on top of a burger (without the bun, of course). Cheese is also highly nutritious. A single thick slice of cheese contains a similar amount of nutrients as an entire glass of milk.

Carbs: 0.4 grams per slice, or 1.3 grams per 100 grams (cheddar).

33. Heavy Cream (3%)

Heavy cream contains very little carbohydrate and protein, but is high in dairy fat. Some low-carbers put it in their coffee, or use it in recipes. A bowl of berries with some whipped cream can be a delicious low-carb dessert.

Carbs: 1 gram per ounce, or 3 grams per 100 grams.

34. Full-fat Yogurt (5%)

Full-fat yogurt is exceptionally healthy. It contains many of the same nutrients as whole milk, but yogurt with live cultures is also loaded with beneficial probiotic bacteria.

Carbs: 11 grams per 8 ounce container, or 5 grams per 100 grams.

35. Greek Yogurt (4%)

Greek yogurt, also called strained yogurt, is very thick compared to regular yogurt. It is very high in many beneficial nutrients, especially protein.

Carbs: 6 grams per container, or 4 grams per 100 grams.

Fats and Oils

There are many healthy fats and oils that are acceptable on a low-carb, real food-based diet. Just make sure to avoid refined vegetable oils like soybean oil, corn oil and others, because these are very unhealthy when consumed in excess.

36. Butter (Zero)

Once demonized for the high saturated fat content, butter has been making a comeback as a delicious health food. Choose grass-fed butter if you can, it is higher in several important nutrients.

Carbs: zero.

37. Extra Virgin Olive Oil (Zero)

Extra virgin olive oil is the healthiest fat on the planet. It is a staple ingredient on the heart-healthy Mediterranean diet. It is loaded with powerful antioxidants and anti-inflammatory compounds, and has impressive benefits for cardiovascular health.

Carbs: zero.

38. Coconut Oil (Zero)

Coconut oil is a very healthy fat, loaded with medium-chain fatty acids that have powerful beneficial effects on metabolism. They have been shown to reduce appetite, boost fat burning and help people lose belly fat.

Carbs: zero.

Other Low-Carb Friendly Fats

  • Avocado oil
  • Lard
  • Tallow


Most sugar-free beverages are perfectly acceptable when eating low-carb. Keep in mind that fruit juices are very high in sugar and carbs, and should definitely be avoided.

39. Water

Water should be your go-to beverage, no matter what the rest of your diet consists of.

Carbs: zero.

40. Coffee

Despite having been demonized in the past, coffee is actually very healthy. It is the biggest source of antioxidants in the diet, and coffee drinkers have been shown to live longer and have a lower risk of several serious diseases, including type 2 diabetes, Parkinson’s disease and Alzheimer’s. Just make sure not to add anything unhealthy to your coffee. Black is best, but some full-fat milk or heavy cream is fine as well.

Carbs: zero.

41. Tea

Tea, especially green tea, has been studied quite thoroughly and shown to have all sorts of impressive health benefits. It may also boost fat burning slightly.

Carbs: zero.

42. Club Soda / Carbonated Water

Club soda is pretty much just water with added carbon dioxide. It is perfectly acceptable as long as there is no sugar in it. Read the label to make sure.

Carbs: zero.

43. Dark Chocolate

This may surprise some people, but quality dark chocolate is actually the perfect low-carb treat. Just make sure to choose real dark chocolate with a 70-85% cocoa content (or higher), then it won’t contain much sugar. Dark chocolate has numerous benefits, such as improved brain function and reduced blood pressure. Studies also show that dark chocolate eaters have a much lower risk of heart disease.

Carbs: 13 grams per 1-ounce piece, or 46 grams per 100 grams. This depends on the type, so make sure to read the label. Keep in mind that about 25% of the carbs in dark chocolate are fiber, so the total digestible carb content is lower.

44. Herbs, Spices and Condiments

There is an endless variety of delicious herbs, spices and condiments that you can eat. Most of them are very low in carbs, but pack a powerful nutritional punch and help add flavor to meals.

Some notable examples include salt, pepper, garlic, ginger, cinnamon, mustard and oregano.

Don’t Forget To Share With Your Friends And Family


Delicious Low Carb Bun for One- Best weight loss program

Need a quick low carb bun? Here’s just the thing. This gluten free bun is soft and supple, yet sturdy enough to hold a big burger with ease. For a deli-style “rye” version of this recipe, click here. Bake bun in the oven or the microwave.

Warning: This bun will NOT be as delightfully breadyish as say, gluten free loaf bread orfocaccia. But for a quick low carb option, it rocks like a caveman.

Low Carb Bun for One

1 bun or 2 small rolls

Easy single serve gluten free bun. Ready in about two minutes. Or twenty, if you prefer an oven-baked bun.


  • 1 tablespoon coconut oil or butter, melted
  • 1 egg, slightly beaten
  • 1 tablespoon coconut milk
  • 1 tablespoon almond meal, packed
  • 1 tablespoon coconut flour, packed
  • 1/8 teaspoon baking soda
  • Sesame seeds for topping, optional


Blend oil or melted butter, egg, milk, almond meal, coconut flour, and baking soda.

Pour batter into a greased 4″ cake pan. Smooth top with a dampened spatula. Sprinkle with sesame seeds. Bake for 18-20 minutes in a 350 degree oven.

Or, cook bun in the microwave. Grease a 4″ round microwave safe ramekin. Cook at full power for 55 – 60 seconds (in a 1500 watt oven). Cook time will vary depending on how powerful your microwave is.

Make two rolls by dividing batter between 2 smaller ramekins. Cook for about 45 seconds in microwave.

low carb bun recipe



Skillet Roasted Bacon Brussels Sprouts with Garlic Parmesan Cream Sauce-Best weight loss program

Skillet Roasted Bacon Brussels Sprouts with Garlic Parmesan Cream Sauce

Skillet Roasted Bacon Brussels Sprouts with Garlic Parmesan Cream SauceSkillet Roasted Bacon Brussels Sprouts with Garlic Parmesan Cream Sauce

When I was a child, the quickest way to turn me off of my dinner was to serve brussels sprouts. In my underdeveloped brain, it was the equivalent of torture. I was not allowed to leave the table until I cleaned my plate. There were nights when I would literally spend hours at the table staring at and rolling around the soggy brussels sprouts on my plate. When I was desperate to leave the table, I would attempt to get them down without tasting them. I would try to puff my cheeks up with air and chew them without letting them touch my tongue. When that didn’t work, I would take a big swig of my no longer cold milk and try to wash them down. I gagged every time. EVERY.TIME! Here was the problem… My mother would buy frozen brussels sprouts and then boil them until they were a soggy, flavorless mess. They were so overcooked that they weren’t even green anymore. It took me years into adulthood to recover from this trauma and really give brussels sprouts their day in court. When cooked properly, they have a wonderful crisp-tender texture with a subtle sweetness. Of course, adding bacon and cream to the mix never hurts. Do you have a food from your childhood that traumatized you?


For the brussels sprouts

  • 6 slices thick cut bacon
  • 1 1/2 lbs brussels sprouts, cleaned and halved
  • 2 tbsp butter or ghee
  • 1 tbsp minced onion flakes

For the sauce

  • 1/2 cup heavy cream
  • 1/2 cup Parmesan cheese, grated
  • 3 cloves garlic, minced
  • sea salt, to taste
  • a generous amount of cracked black pepper



For the brussels sprouts

  • In a large cast iron skillet, over medium-high heat, cook the bacon until crispy. Remove the bacon from the pan, crumble and set aside. Retain the drippings.
  • To the bacon drippings in the skillet, add butter. Once the butter has melted, add brussels sprouts andminced onion flakes.
  • Saute, tossing occasionally until the brussels sprouts are crisp-tender and golden brown. Add the crumbled bacon back to the pan and toss with the brussels sprouts.

For the sauce

  • In a small sauce pan, over medium-high heat, add heavy cream, Parmesan cheese, garlic, sea salt and cracked black pepper.
  • Bring to a boil and reduce heat to low. Stirring occasionally, let simmer and thicken.
  • Pour over top of the roasted brussels sprouts.
  • Serve and enjoy!


Low-Carb Cheesy Baked Cauliflower Tots-Best weight loss program

Bite-sized and delicious, these Low-Carb and Gluten-Free Cheesy Baked Cauliflower Tots are great for a snack or side dish!

When a food idea takes off on Pinterest, it can quickly spread around the web, and I know that’s where I first saw the idea of finely chopped cauliflower made into cauliflower “Tater-Tots.” The original deep-fried Tater-Tots are one of those foods from childhood that I kept liking way into adulthood, and I love the idea of a healthier version made from cauliflower, so the minute I saw this I knew I’d be trying it.

I saw ideas for cauliflower tots that looked tasty from several other bloggers, but every recipe I found had an ingredient I didn’t want to use (like breadcrumbs, cornmeal, heavy cream, or butter) so I started experimenting to come up with my own version.


It took me four tries to make what I thought was a perfect recipe for Low-Carb Cheesy Baked Cauiflower Tots, with just enough cheesy taste but still a little cauliflower flavor and slightly crisp from the oven. Along the way I had to buy a Mini Muffin Pan, and using a One Tablespoon Cookie Scoop helped me get them all the right size.  Cooking the cauliflower before we chopped it in the food processor also gave a better result, and we drained the chopped cauliflower to keep the tots as crisp as we could get them.

If you want to skip the photos below and watch a video instead, above is a video of how to make this recipe, courtesy of my talented brother Rand. (See more recipe videos onmy You Tube Channel.)


My nephew Jake was cooking with me when I made the final keeper version of these, and although he’s definitely not a cauliflower fan, Jake kept nibbling on them until he had eaten pretty much the entire batch.  And the whole time he kept commenting on how good they were, so even if your family is a little suspicious of cauliflower, you might get them to like the cauliflower tots, and they’re perfect for a healthy Meatless Mondaydish!

(For more meatless recipes, check the Recipes-by-Photo Index for Meatless Monday or browse Vegetarian Recipes in the recipe index.  If you’d like to see some Meatless Monday ideas from other bloggers, follow our Meatless Monday board on Pinterest or check out my weekly post for Meatless Monday at BlogHer.)


Low-Carb Cheesy Baked Cauliflower Tots [found on KalynsKitchen.com]

Coarsely chop up 1/2 large head of cauliflower.

Low-Carb Cheesy Baked Cauliflower Tots [found on KalynsKitchen.com]
Put cauliflower in a bowl, cover the bowl with cling-wrap, and microwave on high for about 2 minutes.  (If there’s any water in the bottom of the bowl, drain the cauliflower before you put it into the food processor.)


Low-Carb Cheesy Baked Cauliflower Tots [found on KalynsKitchen.com]
Process the cauliflower with the steel blade in the food processor until it’s finely chopped (but be careful not to over process so it’s starting to get pureed.)  It should still be slightly chunkly.  Drain it again if you see any water in the bottom.


Low-Carb Cheesy Baked Cauliflower Tots [found on KalynsKitchen.com]
Stir in the reduced-fat sharp cheddar, coarsely grated Parmesan, almond flour, Vege-Sal, Spike Seasoning, and black pepper and mix until it’s well-combined.


Low-Carb Cheesy Baked Cauliflower Tots [found on KalynsKitchen.com]

Then add one egg and mix until the mixture is mostly all coated with egg.

Low-Carb Cheesy Baked Cauliflower Tots [found on KalynsKitchen.com]
Preheat the oven to 400F/200C.  Spray a Mini Muffin Pan with non-stick spray and use a One Tablespoon Cookie Scoop to scoop out rounded scoops of the mixture and put in the muffin pan.  Bake for 15 minutes.


Low-Carb Cheesy Baked Cauliflower Tots [found on KalynsKitchen.com]

Turn each tot over and put back into the oven and bake about 15 minutes on the other side.

Low-Carb Cheesy Baked Cauliflower Tots [found on KalynsKitchen.com]
Here’s how they looked after the second 15 minutes of baking.  Serve hot.


Low-Carb Cheesy Baked Cauliflower Tots [found on KalynsKitchen.com]
Jake and I ate them all, but I doubt these would reheat that well, and they were definitely best right out of the oven. Enjoy!

Low-Carb Cheesy Baked Cauiflower Tots
(Makes 24 small Cauliflower Tots; recipe developed by Kalyn with inspiration fromseveral other bloggers who also made Cauliflower Tots.)

1/2 large head caulflower, coarsely chopped
1/3 cup reduced-fat sharp cheddar
1/4 cup coarsely grated Parmesan cheese
2 T almond flour
1/2 tsp. Vege-Sal (or a slightly smaller amount of salt)
1/2 tsp. Spike Seasoning (Probably optional, but it does add flavor.  You can substitute another all-purpose seasoning blend that tastes good with cauliflower)
fresh-ground black pepper to taste
1 egg


Preheat oven to 400F/200C.  Spray a Mini Muffin Pan with non-stick spray.


Cut away the leaves of the cauliflower, but use most of the inner core part.  Coarsely chop the cauliflower, place in a micro-wave proof bowl, cover with cling wrap, and microwave 2 minutes on high.  (Microwaves can vary so you may need to experiment with the time, but the cauliflower should be just slightly soft.)  Quickly take off the cling-wrap and let the steam escape, and if you see any water in the bottom of the bowl, put the cauliflower into a colander and let the water drain off.


Put the steel blade in the food processor, add the cauliflower, and pulse until the cauliflower is finely chopped but still slightly chunky.  (Be careful not to over process so you don’t end up with cauliflower puree!)  If there is any water in the food processor bowl, drain the cauliflower again in the colander.


Put finely chopped cauliflower into a bowl and add the reduced-fat sharp cheddar, coarsely grated Parmesan, almond flour, Vege-Sal or salt, Spike Seasoning (if using), and fresh-ground black pepper. Stir until ingredients are well-combined.  Add the egg and stir until the ingredients are mostly coated with egg.  (You might be tempted to add another egg, but don’t.  You’ll be surprised how well this sticks together.)


Use a One Tablespoon Cookie Scoop or a steel one-tablespoon measuring spoon to scoop out rounded spoonfuls of the mixture and place it in the mini muffin pan.  Bake 15 minutes.  Carefully turn each cauliflower tot over in the muffin tin and bake 15 minutes more, or until tots are nicely browned on both sides.  Serve hot; these are best served right out of the oven.